Name: Playbook - Sam Sweeney - 3/29 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.854Z
Duration: 65 min
Description: 3/29 Chest and Shoulders

I love the chest/shoulders combo of this split…one of my favorites

Cassie Gallo

Whew that triset got me feeling the burn 🔥 💪

Kody Young

Chris

Fave chest and shoulders in a while! Those chaos push ups are fireeeeeee

McKenna

Emily

This was a good workout, but really long with a lot of exercises and sets.

Amanda

Marisa

Those w raises variations were surprisingly challenging! Love when that happens! Also love the rotating exercises like corkscrew fly and Arnold press. They always feel amazing and powerful 💪

Megan

Diana

Omg that was a tough one. Those chaos pushups humble you nice and quick🥴🤣

Alexa

Katie

Kaylie

Marsha Ross

Lucy

Matti

Brittney

Brittany

That one crushed my shoulders in the best way!

Kristina

Andi

Jessica Ramos

Holy chaos 😳😳😳 this might be my new favorite move!

Jordan

💪🏻💚 awesome workout today ! Nothing like a Sweeney+ARN pump !

Stephanie

The dumbbell banded press was unusually difficult to set up.

Destiny

This was soooooo good.  Feeling like a beast right now💪🏽😊

Kimmy

Megan Craig

Janelle

Anyone else get scared when Sam makes the pain face with the yellow band 🥵🥵🥵

Betty

Amanda Howell

Carla

Those chaos push-ups made me feel some type of strong 💪🏼

Rachelle

This workout took us about 80 mins. Much longer than usual. Hard to fit that in with a busy schedule :/ Definitely feeling it though.

Erika

Ok.. I LOVVVVEEEDDD this workout 💪🏽👌🏽🔥

Rikki Meilleur

Holy chaos pushups! Brought me to my knees...literally! Fricking unreal!!!

Michelle 

Halleebecher1@bellsouth.net

Another week of a no hair wash day after chest and shoulders 🥵🥵

Morgan

Jane

That was badass!! Hands down my favorite chest/shoulder day to date. 💪🏽Those W-raise variation and chaos push ups though! Loved it!! 🥹 upper body pump is crazy good too. 😝

kimandkairi

This was fun! Love the last compound set. 🔥🔥🔥

Mia Arrowsmith

The chaos push-ups are awesome - I did two sets of 12 n whoa - arms r happily dead now!

Andrea

Felisha

Wow shoulders and chest in fire 🔥 amazing thank you

Shannon Smolinski 

Happy Tuesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 3/29 written training day overview. [there is no video]

Suggested Accessory Equipment: large loop band

Warm Up: foam roll, upper body warm up and activation routine from app and/or 10 mins steady state cardio.

3/29 Chest and Shoulders: 

1. Bench Press: 5S/3-5R [1-2 warm up sets]

2. Seated Dumbbell Overhead Press: 4S/6-8R

Compound Set: 
3A. Banded Dumbbell Floor Press: 4S/6-8R [2 second pause at the top of each rep]
3B. Single Arm Corkscrew Fly: 4S/8-10R each side [3 second slow eccentric]

Triset: 
4A. Single Arm Standing Arnold Press: 3S/10-12R each side 
4B. Banded Lateral Raise Pulses: 3S/10R [10 second hold at the top of the last rep]
4C. Incline Bench Supported W raise variation: 3S/10-12R 

Compound Set: 
5A. Chaos Push Ups: 2S/Failure
5B. Seated Dumbbell Snatch: 2S/15R each side

3/29 Training Day Overview

Warm Up Sets: 1-2S
Rep Count: 3-5R 
Tempo: steady, power
Modification: Flat bench dumbbell chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting the lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*

Execution: 
- keep full body tension (break the bar) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to just under your chest [think about rowing the bar into your chest, this will help keep tension in your posterior chain to support the press]
- tap the bar to your chest]
- keep your knuckles facing the ceiling
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.

Bench Press

Warm Up Sets: 1-2S
Rep Count: 6-8R
Tempo: Steady, power

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell with each hand and position them on your knees. 
- lift each leg and to assist you as you press the dumbbells up  into the overhead position 
- keep your scapula depressed use your lats to help stabilize and support the shoulders

Execution: 
- bend your elbows and tuck your pinkies in as you lower the dumbbells 
- lower to ~90 degree bend in the elbows (or just below)
- drive your feet through the ground and exhale as you press the dumbbells up into the overhead position 
- keep dumbbells in line with the shoulders at the top of the rep. 
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Dumbbell Overhead Press

Rep Range: 6-8R
Tempo: 2 second hold at the top of each rep
Modification: no band. 

Set Up: 
- loop a large loop band around the palm of one hand
- wrap the band behind your back and loop it across the palm of the other hand. 
- sit on the ground and grip a dumbbell with each hand, pinning the band between your palm and the dumbbell handle. 
- lie back in a supine position, chest up
- position the dumbbells just over your chest
- bend your legs and drive your feet into the ground. 

Execution: 
- control the tension of the band and the weight of the dumbbell
- bend your elbows [below the shoulders] and lower your triceps to tap the floor, dumbbells in line with the elbows, wrists straight 
- drive your feet down through the ground and extend your arms up as you press the dumbbells back over the chest
[dumbbells in line with your shoulders at the top of the rep] 
- pause for 2 seconds and contract your chest against the tension of the band at the top of the rep.

Banded Dumbbell Floor Press

Rep Range: 8-10R each side 
Tempo: 3 second slow eccentric

Set Up: 
- grip a dumbbell in one hand
- position yourself on an incline bench [set to 60-75 degrees] 
- position the dumbbell over your chest on one side, supinated grip at the top

Execution: 
- use a 3 second eccentric to lower the dumbbell down and out away from the torso. 
- as you lower the dumbbell, rotate your grip so your pinky is out at the bottom of the rep. [pronated grip]
- feel the stretch through the pec on the working side
- extend your arm as you swing the dumbbell back up over the chest- rotate your pinky so it is in at the top [supinated grip]
- complete all reps on one side before moving to the other side.

Single Arm Incline Bench Corkscrew Fly

Compound Set

Rep Range: 10-12R each side 
Tempo: steady 
Modification: seated single arm Arnold press

Set Up: 
- grip a dumbbell in one hand 
- stand with both feet together, squeeze your glutes and tuck your ribs to hold a brace through your trunk. 
- extend the dumbbell overhead, in line with the shoulder, palm forward. 
- use the other arm to stabilize if needed.

Execution: 
- bend your elbow and begin to lower the dumbbell 
- once you reach about 90 degrees in the arm, begin to rotatethe dumbbell, so your palm is facing in towards your face/chest [pinky in]
- keep the same bend in the elbow and rotate the dumbbell back out, palm facing forward [pinky out]
- extend your arm and press the dumbbell back overhead. [palm forward at the top of the rep]

Standing Single Arm Arnold Press

Rep Count: 10R 
Tempo: 10 second iso hold at the top of the final rep
Modification: sub band for dumbbells 

Set Up: 
- grip a large loop band in each hand, arms extended down by your sides. 
- step on top of the bands midpoint with one or both feet. 
- lock in a brace [squeeze your glutes, tuck your ribs]

Execution: 
- use your lateral delt to raise the bands out to each side
* because of the tension of the band you should only be able to reach about 50% of the way. We want it to be more of a half rep/pulse. 
- raise the bands out only as far as you are able to control through your delt [watch for your traps to want to rise or wrists to bend] 
- lower arms back to your sides with control. 
- complete 10 pulsing reps, then hold at the “top” for 10 seconds on the last rep.

Standing Banded Lateral Raise Pulses

Rep Range: 10-12R 
Tempo: Steady 


Set Up: 
- with a dumbbell in each hand support your chest on an incline bench [60-75 degrees] 
- press your hips into the bench and plant your feet firmly on the ground.
- extend your arms so the dumbbells are straight down, in line with your front delts. [thumbs forward, neutral grip

Execution: 
- lead with your thumbs and raise the dumbbells straight forward. 
- when the dumbbells are in line with your shoulders, flip your grip to pronated [palms down] 
- drive the elbows back towards your waist [a W shape with elbows about 45 degrees from the torso at the top of the rep] 
- press the dumbbells forward as you extend your arms 
- with arms extended straight out from your shoulders rotate your grip so your thumbs are up [neutral] 
- lower your arms back down so your dumbbells are in line with your front delts again. 
- keep this one fluid motion if possible.

Incline Bench Supported W Raise Variation

Triset

Rep Count: Failure, as many reps as you can with good form. 
Tempo: control your eccentric 
Modification: push ups on two med balls, or kettlebell push ups.

Set up: 
- attach a large loop band across the barbell rack using pins or safety bars [the thickest band you have or feel free to double or triple lighter bands. You want enough tension to hold your body off the ground when you’re hands are pressing down on the band]
- grip the band with each hand, slight wider than shoulder width 
- step your feet back into a push up position 
- contract your quads and squeeze your glute, push your mid back through your scapula to hold a strong brace. 

Execution: 
- bend your elbows at a 45 degree angle from your torso, below your shoulders, as you lower your chest to the band. 
- extend your arms and press yourself back up into a high plank position. 
- try to stabilize against the tension of the band as you lower your chest, try to keep from shaking uncontrollably, keep control of the movement throughout.

Chaos Push Ups

Rep Count: 15R each side 
Tempo: quick

Set Up:
- sit at the edge of a flat bench
- plant your feet in the ground, wider than hip width. 
- place a dumbbell on the ground in between your legs 

Execution:
- lean your chest forward and reach down with one hand to grip the dumbbell [pronated grip] 
- use a shrug motion to lift the dumbbell off the ground and extend your arms overhead
- dumbbell in line with your shoulder at the top of the rep. [palm facing forward] 
- lower the dumbbell back towards the ground with control. 
- do all reps on one side before switching to the other side .

Seated Dumbbell Snatch

3/29 Chest and Shoulders

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

3/29 Chest and Shoulders

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